A) 5 sets, 1:00 rest
5 power clean
5 front squat
5 jerk
-60/42,5kg

B) Row 4x 2:00 on, 2:00 off

A) 4×10 ring hollow arch swing

B) 4×10-15s false grip hang

C) 6×1:10 on, 1:00 off
5 pull-up
5 thruster 42,5/30kg
5 bar facing burpee

A) 4 sets, E3M
8 back squats
8 strict pull-ups

B) For time:
100 cal row
100 dumbbell snatches 22,5/15kg
100 wall balls
*partition reps as needed

WOD:
8×3:00 on, 1:00 off
10 pistol squats
10 chest-to-bars
10 burpees over dumbbell
10+10 db hang clean & jerks 22,5/15kg
30 double-unders

A) 5×3 strict negative ring muscle-up

B) wod:
30 deadlifts 80/60kg
30 push-ups
Rest 1:00
20 deadlifts 100/70kg
20 handstand push-ups
Rest 1:00
10 deadlifts 120/80kg
10 strict handstand push-ups

Opem gym 11-20

A) 3×10 ring hollow arch swing

B) 3×10-15s false grip hang

C) 5×1:00 on, 1:00 off
5 power clean & jerk 42,5/30kg
5 bar facing burpee